Friday, January 6, 2017

Power CrossFit – CrossFit

warm up (No Measure)

Row 500 meters:

2 ROUNDS NOT FOR TIME:

10 push press w/ an empty bar

10 air squats

10 butt kicks

10 lunges let opposite elbow touch the ground

MOBILITY:

Couch stretch

Hip flexion w/ external rotation

Foam roll t spine

Forearm stretches

WOD

Metcon (Calories)

EMOM FOR 10 MINUTES alternate the following:

-20 meter YOKE carry (body weight unbroken to RX)

-Bear Crawl back

REST 3 MINUTES

EMOM FOR 10 MINUTES alternate the following:

-ASSULT BIKE FOR CALORIES

-MAX SIT-UPS

*Your score will be for calories. The tie breaker will be the number of sit-ups.

MAX WEEK

Front Squat

1×1

Strict Press

1×1

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